Grandi 101 – –

“The bad news is time flies. The good news is your’re the pilot“

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Hreysti101

Metcon (No Measure)

A. E2M x 5 Sets: AHAFA

6-8/6-8 Reverse Lunges

6-8/6-8 Gorilla Row

Alt. EMOM x 16 min @YBTE

B1. 15-20 heavy-ish Russian KB Swings (Explosive)

B2. 6-10 Box HandStand Pushups (HSPU against wall)

B3. 8-12 Dbl. DB/KB Front Squat

B4. 6-10 Burpee/Sprawls to Box Jump/Step UP

Þrek101

Metcon (No Measure)

Buy In: 3000/2600 m Bike

Into AMRAP up to 28 minutes of:

12 6/6 Single Arm DB Clean

12 (6/6) Single Arm DB Shoulder to Overhead

12 Goblet Squats (w. DB in front rack)

12/12 Plank with taps on DB

12/10 Cal Bike

Styrkur101

Metcon (No Measure)

A. E2.5M x 4 Sets

4 BB. Bench Press @80% of 1RM

+ 6 Strict Chin Ups

B.E2.5M x 3 Sets

6/6 Heavy DB. Row Against Support

+ 8 BB. Strict Press

+ 10 Banded Front Raise Pull Aparts (Or 5 Front Raises + 5 Pull Aparts)

C. 3 Core Giant Sets

12-16 Slow and Controlled DeadBugs

12-16 Russian Leg Lifts

12-16 Toe Touches

12-16 sec (each side) Copenhagen Plank

1 Minute Rest

Athugasemdir

athugasemdir